This means white rice, pasta, white bread, and other starchy foods. There’s nothing wrong with eating these foods on occasion. And I’m not suggesting you peel the white bun off a burger and toss it in the trash, but white carbohydrates raise your blood sugar almost as fast as pure sugar does. After this initial spike, massive amounts of insulin are released into the bloodstream to quickly move the blood sugar (glucose) into your muscles, your liver, and your brain. Once the blood sugar is removed, you not only feel hungry again but will crave more carbohydrates. Additionally, refined white carbs encourage your metabolism to turn excess calories into fat and store them in your fat cells. Eating these foods in the evening when insulin is higher almost guarantees weight gain.
If you find that your energy consistently dips after eating, or you frequently become sleepy, it’s usually because you’ve had too many of this type of carbs. To lose weight and have a steady supply of energy (instead of the roller-coaster kind), eat more unrefined foods such as brown rice, beans, legumes, whole grains, and vegetables. (Sorry, french fries don’t count.)
